Monday, October 1, 20075:23 PM
STOLENsmiles;
LOL.
ripped this off from kak darl's bloggie..
(:
Energy output VS Energy input
Food provides energy to sustain everyday activities.
Energy intake Energy Output Outcome
1500 Cal 1200 Cal Gain weight
1200 Cal 1200 Cal Maintain weight
1200 Cal 1500 Cal Lose weight
Energy intake should not exceed energy expenditure when a customer wants to lose
weight
Healthy Foods, what you are taking
Eat more fruits and vegetables as they are high in fibre, water content, vitamins and
minerals. Constipation and hunger pangs are common of customer who undergone
dieting through fasting.
• High fibre content helps to provide satiety, especially good for in-between meals and promote regular bowel movements (to cleanse body of toxin and waste).
• Vitamins and minerals like vitamin B helps with metabolism function.
• Vitamin A and E are good antioxidant vitamins that help cell renewal (facial).
• Protein is needed (in conjunction with exercise) to promote building of muscles (toning). Muscles are the metabolically active component responsible for fat burning. Protein is also needed for maintaining of cellular turnover (skin regeneration, healing)
• Choose white meat like chicken (skinless) or fish as they are lower in fat marbling and hence lower fat content. Avoid red meat like mutton, beef and pork as they are higher in fats like saturated fats that can be bad for health and weight.
Meat and seafood are high in zinc – good for acne skin (healing of acne wound and
scars)
Carbohydrates are the main source of energy for the body. Cut down intake but do
not avoid completely. Avoiding will result in a greater weight rebound being store as
fats. This will result in weight-yoyo…. more fat gain than before.
Recommended Serving Size
Rice – ½ ricebowl
Meat – palm size
Fruits – a slice/ wedge/ a medium whole fruit
Vegetables – ½ cup cooked vegetables
Bread – 2 slices
Cheese – 1 slice
Macronutrients in Food
Carbohydrates
Provide your 1st source of energy to perform work.
Excess energy from carbohydrates will be stored as stored energy in liver and as stored
fats. Excess carbohydrates will promote weight gain.
Protein
Act as a building block for growth, healing of wound, build muscles and cell renewal/
turnover. Excess protein intake will be converted to fats.
Fats
They are good fats (unsaturated fats) from vegetable oil, canola oil, margarine and bad
fats (saturated) from ghee, lard, butter.
Appropriate number of serving of different food will make managing of weight much
easier. A nutritionist is available to offer you more in depth advice on the matter.
